The why, what and how of training.
Yes! We have beginning 5k programs throughout the year (Race for the Cure, Women's 5k and others) and we also welcome beginners in the USA Fit program for full or half marathon training. Be sure to stop by our open house on Sat Feb 6th if you would like to chat with some coaches to get more information! Or call us anytime at 210-490-9987
Hope to see you soon!
Ashley
Normal is impossible to define since we are all so different. If your MHR is 197, then 165 is truly an 84% effort. If your MHR is lower, you've been training at a higher intensity and could be getting close to overtraining. Your ideal training zones should be based on your anaerobic threshold (AnT), not your max heart rate. Ideally, your AnT should be about 90% of your MHR. This way, you are certain that you are aerobic and utilizing fat for fuel, keeping it easy enough to avoid overuse injuries, and developing a big base to feel great at your upcoming event. Feeling relaxed is good, but remember this: if you train long enough at a certain intensity, you will feel relaxed even if the intensity is too high. The body is amazing at adapting.
Steps to success:
1. Find your max heart rate
2. Get a VO2 test to determine your anaerobic threshold and establish ideal training zones
3. Train aerobically at least 80% of your weekly volume adding in 10-20% anaerobic work to improve strength and speed
Good luck and happy training!
Joe
Joe Sulak | PEAK FITNESS | 210.387.0381 | www.peakfitnessnow.com
Why?
Speed work not only helps you learn to deal with a higher turnover rate, it also helps clean up your running form. If used correctly, the faster running will make your marathon pace feel completely manageable. Your muscles will thank you by not quitting on you after mile 21.
How?
If you know your 6 minute pace (6mp), go run 200's at that speed. If not, go out and run 200 meters at a pace that's 2 min/mile faster than your marathon goal pace. I know you can run faster than that, but you don't need to. Shoot for volume instead of the 4 min pace you may have done in your younger years. A good start is 1-2 miles of this type of speed work. Use the back 200 meters as a recovery and don't stop running until you're totally finished with the entire workout. Be sure to get in at least 1 mile warm up and 1 mile cool down. Stretch after your cool down and gulp down a recovery drink.
When?
Only do this workout once/week. Any more can possibly leave you tired and falling short on the other important workouts you have scheduled in the week. Turn the 200's into 400's after about 6 weeks. Jump to 800's after another 4-6 weeks, then move to mile repeats about 4 weeks out from your race. It's race week... do you still do your speed work? YES. Just drop the volume to 1-2 miles of actual speed work AND switch back to 200's in an effort to not deplete fuel stores.
Good luck and happy training!
Joe Sulak
PEAK FITNESS
